Blog

06/14/2019The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.Warm-up3 rounds 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded...

06/13/2019Warm-up3 Rounds of: 5 Russian Swings right/left 5 Goblet Squats 5 Single Leg RDLs each side 5 Rows each side 10 Alt. Single Leg Glute Bridge (1 count on each rep) Then, Power Clean ReviewWeightliftingBack Squat (Weight)1) Back Squat: 3 x 5 @75%. Rest 2:00 – 3 warm-up sets/3 work sets.Warm-upMetcon Warm-up: 2a) Power...

06/12/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (AMRAP - Rounds and Reps)AMRAP 28...

06/11/2019Warm-up20 Calorie Row 20 Wall balls Then grab DBs and complete, 2 Sets of: 10 DB Bench Press 10 DB Rows each 10s RKC PlankWeightliftingDumb Bell Bench Press (Weight)AFAP, but not for time. 100 DB Bench PressSingle Arm DB Row (Weight)100 1-Arm DB Rows (50 each side)Sit-ups (Max reps)100 Abmat Sit-ups *All...

06/10/2019Warm-upWith a barbell + foam roller + green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 2 Rounds of: 10 Lateral Cossack Squats (total) 10 Bird Dogs with a 3 count glute...

06/08/2019Warm-upPowerwalk Races" Then, Set-up DBs and perform: 2 Rounds of: 3 RDL RDLs 3 DB Hang Power Cleans 3 DB Hang Squat Cleans Rest 60s.MetconMetcon (AMRAP - Rounds and Reps)With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full round at a...

06/07/2019Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place. – Metcon: Today’s ”metcon” is more of grip tester. This...

06/06/2019Warm-up2 Min AB or Row Then Lunge Complex 3 x per leg Then, 2 Rounds of: 10 Green Band Walk Right 10 Green Band Walk Left 10 Banded Goodmornings WeightliftingFront Squat Box Squat (Weight)1) Front Box Squat: 8 x 2 @60-65%, every 60s. – 3 warm-up sets, 8 work setsMetconMetcon (Distance)2) Broad...

06/05/2019Warm-up400m jog Then Warm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingClean (Weight)Every 2 minutes for 7 sets Clean x 2 building to a heavy double MetconMetcon (AMRAP - Rounds and Reps)AMRAP...

06/04/2019Warm-upGrab Boxes and Barbells and complete: 10 Box Jumps 10 Barbell Push Press 10 Burpee Box Jumps 10 Barbell Push Jerk Then with the remainder of time: Review: – Rope Climbs – Strict Dips Gymnastics1a) Rope Climb: 5 x 1-2. Rest 45s. – Rx+: L-Sit Rope...